Kristen R: Training Week 13 – Last Long Run

taperAnd so it begins: The taper.

I had my last long run yesterday — another 12-miler. One of my running partners has a bum hip and another had planned to join me, but  she had car trouble and wasn’t able to meet me.

So I ventured out there on my own. I have done most of my long runs with a friend this year, minus a few 8s and 10s. I like running with a friend for the obvious reasons — conversation, the miles go by faster, and, well, my running partners and I giggle a lot. We share running war stories that include blood, blisters, dirt and and even the dreaded stomach issue or two. They know way more about me than some of my non-running friends — the good, the bad and the ugly — because of the running bond we runners share.

This is why I was nervous to head out and run those 12 miles solo. But, I’m happy to say, it was a great run. I took it easy, but was surprised by my time and I was even able to kick it at the end.

All in all, a great last long run and just the confidence boost I needed before the Richmond half marathon, which is two weeks away.

So now I taper. Sigh…

Gotta run!
Kristen R.

P.S. With Halloween this week, I cut a run short, but still had good mileage since I did a longer run last Sunday. Life happens… Now, please remove the Halloween candy from my house!

October: longest mileage month to date.

October: longest mileage month to date, coming in at 113+. Nice!

Screen Shot 2013-11-03 at 8.01.06 AM

KHP Art Below

KHP - The cool tone version I completed on the bus to another MAPL soccer match.  We won both JV and Varsity.  I coached the JV game and it was awesome.  I am happy I got a little art in for the day.

KHP – The cool tone version I completed on the bus to another MAPL soccer match. We won both JV and Varsity. I coached the JV game and it was awesome. I am happy I got a little art in for the day.

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About Kristen R.

Counting down to 40, while juggling motherhood, marriage, the corporate grind & middle-of-the-pack running. It's OK to point & laugh. http://mamaontherunblog.wordpress.com
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10 Responses to Kristen R: Training Week 13 – Last Long Run

  1. khpixler says:

    Hurray for the taper!! Your muscles will enjoy it even if you will miss the higher mileage. I can’t wait to see how all this pans out on race day. I personally think you guys are going to surprise yourselves.

    I waited to the day of Halloween to buy candy. I brought most of our leftovers on the bus for an after-game treat for the soccer team. I think they all were sick by the time they got off the bus:) Better them than me. They have 16 year old athlete metabolisms:)) not 40year old mommy metabolisms. hehehe

  2. lehorse says:

    Well done for getting out there as you have done for the last 305 days (phew!!) Enjoy your taper can’t wait until next year when a taper will actually be just that 🙂 and good luck with the Richmond half looking forward to hearing how you get on, any target time??

    • Kristen R. says:

      305 – crazy right? You may agree or disagree, but the daily thing has helped my recovery so much. After yesterday’s long run, I was still able to run around with my kids in the afternoon. Before, I would have hobbled!

      I’m shooting for a sub-two hour half. My best time this year was 2:06. I’m going to trail a pacer and tell myself I’ve been training for this all year.

      And nice job on 305, as well. Cheers!

      • lehorse says:

        I am amazed at how am able to run through injuries now and run myself fit. I am very very sure that you will smash 2 hours. When I first went for sub 2 hours I trailed the 1:45 pacer for as long as I could and then dropped back happy that I had gapped the 2 hour pacer by enough to dragged my knackered ass to the finish line.

      • Kristen R. says:

        Ah — good tip! I was going to hang with the 2-hour pacer, but might try your tactic, instead, and hope to trail the faster pacer to at least mile 10.

        “Knackered ass” is so very British. Love it!

      • lehorse says:

        Hehehe I thought it was a nice Anglo American blend full on British would be knackered Backside lol

  3. wwwmama says:

    I bet you’re speedier than you think. You should just run alone more often and get in touch with your inner speed demon. Does tapering bring on badness? I am a tapering virgin; tell me everything. I’m just worried because I don’t quite believe it’s going to serve me. I sort of feel like if I take it back a notch, I’ll lose all the strength I’ve built!

    • Kristen R. says:

      Tapering is good b/c it gives your body time to heal, rest and recover for race day. But it can make you cranky b/c you think you’ll lose everything you’ve been building. All the plans you see out there have it, so I figure how can all those pros be wrong? Next Saturday, I’ll run 8, then run low mileage until race day. Here’s hoping!

    • Kristen R. says:

      I found this from Runner’s World and thought I’d share, especially since I am no expert. But they definitely know what they’re talking about:

      “A review of 50 studies on tapering published in the journal Medicine & Science in Sports & Exercise shows that levels of muscle glycogen, enzymes, antioxidants, and hormones –all depleted by high mileage–return to optimal ranges during a taper. The muscle damage that occurs during sustained training is also repaired. And if that isn’t enough, immune function and muscle strength improve, as well, which reduces the odds you’ll catch a cold or get injured just before the race. And get this: The average performance improvement by the subjects who tapered in these studies was 3 percent. That works out to 5 to 10 minutes in a marathon.

      The review’s main conclusion: ‘The primary aim of the taper should be to minimize accumulated fatigue, rather than to attain additional physiological adaptations or fitness gains.’ In other words, it’s time to chill.”

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